31 July

Training (3p)

A. Split jerk/squat snatch tech work 30 min (up to 70% in both lifts heaviest)
*Worked up to 225 for the clean and jerk.  Just focused on speed and tried to keep each rep clean. They felt good. 
*Stayed at 185 for Snatch, didn't feel great, shoulders were a little tight. No misses. Did a couple of doubles but mostly just did singles. 

+
Airdyne 30 min z1
*408 Calories, averaged 180 watts. Felt fine. 

30 July

Training (230p)

A. Back squat clusters 1.1.1.1.1x5; rest 15 seconds/rest 3 min
*350/360/370/380/380
*Last two sets were really tough, barely got the last rep in each set. 

B. Clean pulls; 2, 2, 2, 1, 1, 1; rest 3 min
*315/325/335/350/350/350

+

20 min amrap @85%
Run 400m
10 power clean and jerk 115#
10 burpee box jumps 24"
*4+200m 

*Felt good to get back at it today, squatting was rough and my lungs were in brutal shape but felt good to get back in routine. 

MIchigan and Linda

Thursday - Monday

Left Thursday morning to head back to Michigan with the family. For the first time in as long as I can remember, I didn't have specific workouts planned to hit on the days I was home. I figured I would just do whatever I felt like and if it meant resting for 5 days then that was what I would do. It actually felt pretty good not having to try and plan when and where I would get my workouts in. I think the biggest mistakes I have made in the past 3 years has been never letting my mind turn off. I have built my life around training which has helped me get really close to my goals but I think it has also kept me from actually reaching them as well. It isn't possible for people to stay dialed in for 12 months of training....I don't care who you are, NOT possible. 

It was great to be home and get to see my family, took Thursday and Friday off and then went in and did "Linda" Saturday. Modified a bit as I was in a globo gym and couldn't drop weights. 

Saturday Training (10a)

"Linda"
10-1 (BP/DL/Hang Squat Cleans)
245# Bench
345# Deadlifts (Scaled because I couldn't drop these and basically had to dead pull each one...not fun
135# Hang Squat Cleans (Easy, should have went 165# here...)
*23:46

*Deadlifts felt really good, probably the best they have ever felt in a workout. With no chalk and no dropping, I scaled to 345# to make sure I didn't crush my back but it ended up feeling really good. First time benching since the Outlaw Open and it felt super easy. All sets were Unbroken on the bench. Hang Squat Cleans were easy...u/b on all. 

*Felt good to hit some mobility and get a good sweat going, my chest was super sore the last 3 days...finally starting to feel better. Good to be back at Vitality and anxious to get back to training. 

24 July

Training (1p)

Body was pretty sore and took a little bit to get warmed up. Perfect timing with the trip up to Michigan, will take a few days off and be ready to hit it again after the weekend. 

A1. Bent over barbell rows 2-3x5; rest 2 min
*185/215/215/215/215

A2. Incline DB neutral grip bench press 10-12x5; rest 2 min
*185x12/205x12/12/12/12
*Subbed CG incline bench, didn't have DB over 70# and they were too easy, I think this was a good sub, got really tough towards the end. 

+

20 min amrap:
2 muscle ups
4 hspu
8 pistols 6 Reverse Front Rack Lunges (75#)
*12 Rounds
*Subbed out the pistols, my knees were a little sore from the squatting and just wanted to take it easy as pistols always crush my knees. I think this actually made it harder. The HSPU were super tough because of all the CG Bench we did prior to this. Rough amrap for me....


Great quote I saw today:

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

Enough said.

-Teddy Roosevelt

23 July

Training (AM Session - 930a)

A. Back squat clusters 1.1.1.1.1x4; rest 15 seconds/rest 3 min
*340/360/370/380
*These felt a little better than last week but still got tough. 380# was a battle for the last set. 

B. Clean pulls; 3, 3, 3, 2, 2, 2; rest 3 min
*275/305/325/340/340/340

C. Hang squat snatch; 3 reps on the min for 10 min @65% 1rm
*No misses, used 155#
*Took a few minutes for these to start feeling good but not to rough. 

Training (PM Session - 345p)

12 min amrap @85%
Run 200m
10 power snatch 95#
7 burpees
*4+7 Snatches

rest 5 min

12 min amrap @85%
10 kbs 1.5 pood
10 box jumps 24" (step down)
10 toes to bar
*6+2 Box Jumps

rest 5 min

12 min amrap @85%
Row 250m
10 deadlift 155#
10 DB push press 40#/hand
*5+210m

*These were tough today, I feel really solid with how I paced them and don't think I could have or should have went any harder. About a round better on everything compared to last week which is just about right for the additional 2m. 



Training Video
http://vimeo.com/70891845

22 July

Training (230p)

A. Split jerk; 2, 2, 2, 1, 1, 1; rest 3 min
*275/290/305+ x /315 x/315/315
*Didn't feel great today, just felt soft in the catch. 

B. Push jerk 1-2x3; rest 3 min
*260x2/275x2/285 xx

C. Weighted supinated chin up; build to a 2rm
+

For time:
30-20-10
CTB chin ups
hspu
*9:07
*C2B felt really slow and went away fast. Not one of my better training days, looking forward to getting back on track tomorrow. 

20 June

Training (1p)

A. Deadlift @41x1, 2-4x5; rest 3 min
*345x4/365x4/385x4/405x4/425x3
*Tempo got really tough in the last 2 sets. 

B. Power snatch; 7 TnG 145# x5; rest 2 min bw sets
*16-17 seconds for all 5 sets. 

+

15 unbroken 2 pood KBS
Prowler push 15 seconds @100% (moderate/heavy)
rest 3 min
x6
*Complete, used 140# and it was brutal.

The deadlifts and power snatches take alot more out of me than I anticipate. Started feeling pretty shitty about 3 rounds into the prowler.  

19 July

Training (AM Session)
1030a

A. Squat snatch; build to a tough single (only 3 total misses in the session)
*125-155-185-205-225-240-250-260-270x
*This felt better than last week, still not super solid in the bottom but getting more confident each session. 270# was more mental than anything, just felt heavy in the pull and was already anticipating the miss before I approached the platform. No worries here, getting back into the swing of heavier loads, just going to take a little more time. Speed under the bar is coming back and overall happy with how it went today. Called it after first miss at 270#. 

B. 1 squat snatch on the 45 seconds for 15 reps @80% of A
*210
*Felt good here, had a few issues stepping forward on the catch but overall not bad. 

C. Hang squat clean; build to a 3rm (no dropping the bar)
*280
*Legs were pretty sore by the time we got to this and wanted to hit singles until I chose my weight and then hit only 1 set of 3. Chose 280# and probably had about 10 more pounds in me. Will shoot for 290-300# next time we test this. 

D. Back squat; 6-8x3; rest 2 min
*345x8 - 345x7 - 345-7
*This was really bad. My legs were crushed going into this and this felt super heavy. 

Morning session left me pretty smoked for a couple hours and took me a little bit to get my mind ready for the PM Session. 

Training (PM Session)
4p

PM
A. Snatch grip OH walking lunges; 20 continuous alt'ing steps x5; rest 2 min
*115 for all 5 sets. Dropped accidentally on 2nd set on 15th step but everything else was U/B and good to go. 

+
On the min for 24 min:
Odd- 4 muscle ups
Even- 6-8 kipping hspu
*Complete
*4 U/B Mups for all and 8 U/B HSPU for all
*48 Total Mups/96 HSPU
*I was really worried about how this was going to go prior to starting. We did over 50 MUps and 100+ HSPU on Wednesday and I thought I would be more fatigued. Mups felt really solid and were actually easier than the HSPU. Humidity made it pretty brutal as it just got everything wet and slimy. 


Training Video
https://vimeo.com/70661511

17 July

Training (330p)

A1. Bent over barbell rows 4-6x5; rest 2 min
*195# For All
*This was a good weight for me, I felt I could really control it for all 6 reps. 

A2. Incline DB neutral grip bench press 12-15x5; rest 2 min
*70# DB for all
*Heaviest DB we had, probably about 10# light but still crushed my triceps. 

+
3 min amrap:
3 muscle ups
6 hspu
rest 3 min
x6
*3 Rounds for all 6 Sets. Total of 54 Muscle-Ups and 108 HSPU...This was really tough for the last 3 rounds. Not looking to the EMOM on Friday of HSPU and Muscle-Ups, I sense a bloodbath is in my future

16 July

Training (AM Session)
1030a

A. Back squat clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min
*340-360-370
*Probably started too light but wasn't sure what weight was going to feel like. Last two reps of each set got challenging. 

B. Clean pulls; 3, 3, 3, 3, 3; rest 3 min
*315-325-335-345-340-350
*These felt pretty good, as it got heavier, wasn't able to be too explosive but still felt like I was getting something out of it

C. Hang squat snatch from high blocks; 2 reps x10; rest as needed bw
sets (moderate effort for all, don't risk missing unless it's just a
technical miss)
*Built to 165 and stayed there, felt pretty solid. 
Training (PM Session)
330p

10 min amrap @85%
Run 200m
10 power snatch 95#
7 burpees
*4 Rounds

rest 5 min

10 min amrap @85%
10 kbs 1.5 pood
10 box jumps 24" (step down)
10 toes to bar
*5+2 Box Jumps

rest 5 min

10 min amrap @85%
Row 250m
10 deadlift 155#
10 DB push press 40#/hand
*4+250m Row

*Tried hard to stay at the 85% range but it got tough in the second and third 10m. Was definitely breathing hard during the final 10m session. Felt good though and recovered quickly. Good day today. 

15 July

Training (230p)

A. Split jerk; 2, 2, 2, 2, 2; rest 3 min
*255x2/275x2/290x2/300x2/305+-
*These felt alright, not super comfortable in the split but it is slowly coming back. 

B. Push jerk 2-3x3; rest 3 min
*235x3/250x3/250x3
*Stayed light here, shoulders and back were pretty tired from Part A and didn't want to push it being the first time going heavy OHD in a while. 

C. Weighted supinated chin up; build to a 4rm
*50#
*Felt alright but R Bicep was sore as usual while doing these strict/weighted pullups.  

+

12-9-6-3-6-9-12
CTB chin up
Ring dip
*7:08
*Felt alright, RD were slower than I would have liked and I burned out on them quicker than I thought. 


Training Video
https://vimeo.com/70367373

13 July

Training (145p)

Today was a tough combination of work. Didn't look too terrible on paper, completely different story once you get in the middle of it. 

Pretty frustrated lately seeing all the stories about the guys going to the Games. I am really sick of working my ass off and not reaching my goal. The truth is, I love what I do and I love to train, but this will be my 4th year trying to make the Games and I truly believe that I belong inside that stadium. I wish that I didn't believe that so I could have a reason to stop competing but I know I can compete with those guys. Sure, I realize that I don't have a realistic chance to ever win the Games but I just want a chance to see what happens. I hate this time of year, I don't want to watch the shit on TV, I don't want to listen to people talk about it, I just want the Games to be over and the Season to start back up again. 

A. Deadlift @41x1, 4-5x5; rest 3 min
*335x5/345x5/355x5/365x5/380x5
*These felt pretty solid today, 4 second tempo got really tough in the later sets. 

B. Power snatch; 10 TnG 135# x5; rest 2 min bw sets
*Complete, 26 seconds, 25, 25, 24, 23
+
15 unbroken 2 pood KBS
Prowler push 15 seconds @100% (moderate/heavy)
rest 3 min
x5
*Complete, used 140#
*This was brutal

Felt pretty shitty for a while after today, spent about 20 minutes lying around before started to feel recovered. 

12 July

Training Part 1 (930a)

AM
A. Squat snatch; build to a tough single (only 3 total misses in the session)
*135/175/200/220/235/245/255/265x/260x
*Stopped after my second miss, pull was fatigued and not getting anything out of another miss. Snatches felt good today, slowly starting to get comfortable with heavy loads again. Felt slow through the pull and turnover but much better than last week. 

B. 1 squat snatch on the 45 seconds for 12 reps @80% of A
*205
*This felt good, still felt a little slow on the turnover and not really sure what I am doing different here. Trying to catch and hold in the bottom for a second or two to get more comfortable and not rush out of the hole. Missed 9th snatch and hazed myself with 4 quick singles to end the 12m....

C. Hang squat clean 3x3; rest 3 min
*250/265/280
*Again, slowly getting used to heavier loads. 280# felt good and had some more there for next time. 

D. Back squat; 8-10x3; rest 2 min
*315x10/335x8/325x10
*This was no joke with only 2m rest. Should have started at 325 or 335. 8-10 reps was brutal. 

Training Part 2 (330p)

PM
A. Snatch grip OH walking lunges; 24 continuous alt'ing steps x4; rest 2 min
*95/115/115/115
*Damn, I had no idea how long 24 steps was until I did it with a PVC and was already tired.....Felt this mainly in my glutes, super sore. Last set @ 115# was really tough. 

+

On the min for 20 min:
Odd- 4 muscle ups
Even- 6-8 kipping hspu
*Complete, no misses. 4 U/B Each Time and 8 U/B HSPU each time. 
*Was tired before I even started and wasn't sure if I was going to make it through all 20 minutes or not. Happy with how my Muscle-Ups felt today. 

Solid day today, lots of improvement...slowly getting back on track. 


Training Video
https://vimeo.com/70204030

10 July

Training (4p)

Had a cyst removed from my tailbone yesterday and wasn't sure if I would be able to train today or not. Not anything major, just had to cut it out, took about 10 minutes and isn't something I would recommend doing if you shy or don't enjoy needles in your tailbone....not fun. Anyway, after the doc finished, I was like, "hey doc, I should probably take tomorrow off right?" fully knowing that I had the 300 FY on the schedule:) He was like, "nope, no restrictions, your good to go". I prodded him again, "yeah, but probably not a good idea to sit on a bike or do any cycling right?"...."No restrictions, anything you want to do is fine with me". FML

So I decided to see how I felt today and go from there. I felt fine, not happy about it, but I felt fine...which meant the Aerodyne was a go. 

Did a couple 1m warm-ups and held the pace I needed to get 300 but didn't think I had a chance since not spending much time on the AD over the past 6 months. PR for this was 308. 

300 FY
*303
*Started the first 90 seconds pretty aggressively and kept my average watts over 500. Avg Watts dropped from there on continuously until 1m to go when I had to sprint. Was on pace through about 4m and then started to get behind. Was 3 cals behind halfway, 6 cals behind at the 7m mark and was at 255 with 1m to go. Had to bleed pretty bad the last minute to get to the 300 mark but with 30 seconds to go, I knew I had it and just had to grind. Super pumped about this, 6th time doing it. First 4 failed, last two 300+. 

Took about 10m before I could walk normal but wasn't as bad as I remember it last time.


If you would have told me that I would row 15k in under 60m AND get 303 cals in 10m on the AD and I would be beat in BOTH I would have said you were crazy but that is exactly what happened....thanks to Baity, he is 2/2 and if he stays healthy this season, you may want to write that name down.  

9 July

Training (930a)

A. Push press x3/Push jerk x2/split jerk x1; rest 2 min x10 complexes
(only last three tough, technical focus)
*155-165-175-185-195-205-215-225-235-245
*These felt pretty solid, it was a perfect progression as the last 3 were really tough and I don't think I could have hit 250 or 255#. No misses and stayed pretty fast throughout. Split Jerk felt solid for not having done it in a long time. Was pretty beat after these 10 sets. Rested about 10 minutes before hitting the second part. 

+
21-15-9
burpees
CTB chin ups
*4:17
*This didn't feel good at all. C2B were tough and slowed me down. Went 15-6/5-4-3-3/3-3-3. Had a hard time catching my breath here. Not a fun workout for me which means this is probably exactly what I need to be working on. 


Training Video
https://vimeo.com/69971738

8 July

Training (230p)

A. Squat clean x1/Hang squat clean x2/Front squat x3; rest 2 min x5 complexes
*255/265/265/265/265
*Not sure if I should have been surprised at how heavy this felt today, but I most definitely was. First time cleaning heavy since before Regionals. 265# was a battle for the last few sets. I remember doing the Shankle Complex with 335# and thought that this would feel somewhat similar and I was sorely mistaken. 

B. Snatch pulls 3, 3, 3; rest 3 min
*185/215/235
*Stayed light here to focus on some speed

+

30-20-10
KBS 1.5 pood
Thrusters 95#
*6:08
*30 KBS (U/B) - 30 Thrusters (21-9), 20 KBS (U/B) - 20 Thrusters (7-7-6) - 10 U/B Both

*Today was tougher than I anticipated but felt good to put some weight on the bar. 


Training Video
https://vimeo.com/69920622

6 July

Training (1130a)

Row 60m For Max Distance
*15,081

*The plan going in was to keep a 2:00/500m pace and just settle in. This was MUCH more difficult that it sounded in my head. Mentally, this was one of the hardest things I can remember doing when it has come to my training. I think if I could have dropped to 2:04-2:06, it would have been fairly easy but that 2:00 pace was as close to 100% effort for me over the 60m time period as it gets. Baity rowed it with me and without him, I would have slowed down or possibly even quit, that's how bad it got at about the halfway point. Not only did he do it with me, he beat me by about 30-40 meters which is super impressive....for him anyway...not so much for me. I think this just reinforces that mentally, the few weeks off of training and the fast, has taken some of my toughness away. My hands were blistered in about 4 different spots after the row, my legs were chaffed to the point of barely walking the remainder of the day/night...overall pretty miserable and I hope to never see a 15k Row again in my life. I would love to know a few other times if you have had anyone else do this. This should be one of your tests to determine if you want to work with people....this was as big of a mental game as any and it would show who is really serious about training. 

*This also goes to show yet another advantage I have going into this season. Having Baity as a training partner is huge for me. When he is healthy, he is as good a CrossFitter as any in that I can be training with. His strength isn't as good as mine but that isn't what I need a push in, it is all the other things: running, gymnastics, longer chippers...I lose often to him in these types of workouts and it has given me a huge push. The no training partner style can work for a very small fraction of competitive CrossFitters but in the end, training alone will be a negative, no matter how you spin it. 

5 July

Training (230p)

A1. Press; build to a max
*165/190/210/225/235(PR)
*5# PR, felt really good about this, haven't done very much OHD work in the past month so it was good to get this today. 

A2. Weighted chin up; build to a max
*88#
*More there but was messing with my bicep, didn't want to push here. 

B. 30 muscle ups for time
*6:43
*Again, really happy with this, only second time doing kipping muscle-ups since well before regionals so was worried this was going to be alot worse. Did 4 OTM through 24 and ended with 3-3. No misses. 

C. 100 hspu for time (first 50 strict, second 50 kipping. 15 min time cap)
*89 HSPU in 15m
*Finished first 50 in 9:54 (6-6-6-6-6-4-3-3-2-2-2-1-1-1-1)
*39 Kipping (6-7-7-7-4-4-4)

Pretty solid day today, slowly getting back into the groove of training again. Calf is getting back to normal as well. BW today was 245#, put on some fat after the fast...a few more weeks and will shed some of that nonsense. 


Training Video
https://vimeo.com/69774281

3 July

Training (3p)

A. Power snatch; build to a tough single
*165/195/210
*Stopped at 210, it would have gotten sloppy if I would have kept going. 210 felt alright, snatching still doesn't feel great, will take a few more months before everything smoothes back out again. 

B. Snatch balance; 3x3; rest 2 min
*185 for all. Stayed light here so I could be fast under the bar. 

C. 1 1/4 back squat; 10, 8, 6, 4, 2; rest 3 min
*240 x 10
*255 x 8
*270 x 6
*285 x 4
*305 x 2
*Didn't know where to start and I think I was really close. These were tough. 

+


3 rounds for time:
10 deadlift 275#
20 calories airydne
*2:36


Training Video
https://vimeo.com/69656775

2 July

Training (230p)

Prowler pushes;
20 seconds @100%
rest 2:40
x5 (moderate load that allows high foot turnover)
*Used 90# and was able to stay fairly consistent. Didn't feel great on the calf but not terrible. 

+
Airdyne 30 sec @85%
Airdyne 30 sec @50%
x15
*Complete, stayed around 400 watts and 150 watts

+
row 10 min z1
*Complete, 2350m 

July 1st

Training (2p)

A. Clean deadlift @41x1, 5-6x5; rest 3 min
*305x6/315x5/325x5/335x5/345x5
*Felt good, tough tempo but solid 

B. 5 deadlift on the min for 5 min 315#
*Complete, felt alright, back was pretty fatigued from the tempo DL earlier

+
50-40-30-20-10
Unbroken double unders
25-20-15-10-5
Unbroken KBS 2 pood
*4:56
*Calf bothered me a little bit but was still able to do DU's. DU's all U/B and fairly quick transitions. 


+

Single Arm DB Row, 6-8x5, rest 90s
*75# For all
*Made this up from Saturday


Training Video
https://vimeo.com/69506340